Tuesday 10/25/16 - 2 Rounder

October 25, 2016

 

 

 

 

 

MAIN WOD

 

M-1: 7:00

Run 200m

10 Overhead Squats

8 Pistols

*work up the progression: Lunges, Box Pistols, Post, Free-standing

 

M-2: Every 90s for 8 rounds:

2 Low Hang Snatches. Start at 70%

 

M-3: 2 Rounds For Time:
5 Rope Climbs
20 One Legged Squats, alternating
Run 800m

 

Time Cap: 18:00

 

L2

2 Rounds For Time:
5 12’ Rope Climbs
20 Assisted pistols, alternating
Run 800m

 

L1

2 Rounds For Time:

10 Walk ups

20 Lunges

Run 600m

 

M-4: Post-WOD

Hip and shoulder mobility together

 

Level 1 Fitness

 

F-1: Skill Work

Medicine Ball Clean

Power Clean

 

F-2: 4 rounds

2:30 to complete

250m Row

5 Burpees

Max Effort Power Cleans in remaining time

Rest 1:00

 

Please reload

Featured Posts